Episode 426 - Q&A with Robb and Nicki #19

05/03/19 • 35 min

Robb Wolf - The Paleo Solution Podcast - Paleo diet, nutrition, fitness, and health

We're back with Episode 426, Q&A #19, answering some of your questions!

Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

If you want to see the video for this podcast, be sure to check out our YouTube channel.

Show Notes:

1. Arterial Plaque Buildup

Christian says:

Hi Robb and Nicki!

I was wondering what your opinions were on stopping or reducing arterial plaque buildup. Isn't that one of the big reasons were obsessed with things like cholesterol as a society? I know at one point Dr. Rocky Patel had stated he had significant reversal in his carotid artery after a few years of carb cycling (carb nite). I know this question is absolute minefield of personal variability. At age 40, and a lifetime of combining things like shitty high omega 6 oils and highly process carbs, my new goal is to enjoy retirement. My blood pressure has crept back up since falling off the low carb/carb cycling wagon at my new job. I don't really think CVD is in too many branches of my family tree, but I always excelled at bad lifestyle choices. I would love to hear what your current thoughts are on this.

I started following you in 2011 and absolutely love your work. The more suggestions I take from you, the better my health gets!

https://www.specialtyhealthwellness.com/offer/robb-wolf-wired-eat-panel/

2. Constructing A Workout Plan

TJ says:

New listener who absolutely loves your show so I figured I'd write in and try and get my question answered!

I'm 5'11, 180 lbs, 19% body fat (give or take), and I'm looking to improve my physique. I would describe my look as just a bit more muscular than skinny fat. I go to the gym 3 times a week for strength training, and do light cardio once or twice a week just to stay active. My goal physique would be to add a little bit of muscle and trim some fat. I don't necessarily need peeling abs, but I'd like to look more athletic than I do now if that makes sense.

What rep ranges do you recommend for someone who just wants to look a little more toned and athletic (in my head I picture what Matthew Mcconaughey looks like)? Or do you have any recommended exercises or routines that I should follow? I know that diet is key for any kind of body composition changes, but I feel like I have that down pat. I just want to get my workouts in line with what my goals are. Maybe I'm overthinking things?

Love your show and everything you guys do!

3. Lifting From Home

Tamara says:

Hello! I just love listening to you both. Robb, you have the most well-placed F-bombs. Anyway, I feel like I have my diet where it needs to be. I have been paleo since 2012 but keto for the past 6 months. I enjoy exercising but I do it from home. I have 5-50lb dumbells, a bench, and a pullup bar. Do you know of a good lifting-from-home program or book? I have exhausted my own expertise and would like to change it up. Thanks!

4. Fats and Protein

Cole says:

Hey Robb I really appreciate all that you have contributed to society. I recently finished your book Wired To Eat and I have a question in regards to fat and protein. How do I test my reactivity with different fat and protein sources? How many grams of fat or protein do I test with?

Thank you, I appreciate all that your do.

5. Can't Reach Recommended Calories Per Day

Josh says:

I'm 45, 165 lbs, 6'1". I workout 3 times a week (hand weights and HIIT). Lean frame and lean muscle which is typical for me (although I'd like to add more muscle). Minimal body fat thanks to a low-carb Paleo diet (down from 212 lbs). However, when I count up my daily calories, I'm always short of the recommended for my age/weight at around 1500 calories. I eat to satiation at three meals a day. I never feel hungry and could even skip meals with no problem. I snack on EPIC Bites, but that's it. My question is: should I try to force myself to eat more (even though I don't want to) to hit my calorie recommendation, or listen to my body and not worry about it?

Where you can find us:

Y ouTube

Facebook

...

We're back with Episode 426, Q&A #19, answering some of your questions!

Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

If you want to see the video for this podcast, be sure to check out our YouTube channel.

Show Notes:

1. Arterial Plaque Buildup

Christian says:

Hi Robb and Nicki!

I started following you in 2011 and absolutely love your work. The more suggestions I take from you, the better my health gets!

https://www.specialtyhealthwellness.com/offer/robb-wolf-wired-eat-panel/

2. Constructing A Workout Plan

TJ says:

New listener who absolutely loves your show so I figured I'd write in and try and get my question answered!

Love your show and everything you guys do!

3. Lifting From Home

Tamara says:

4. Fats and Protein

Cole says:

Thank you, I appreciate all that your do.

5. Can't Reach Recommended Calories Per Day

Josh says:

Where you can find us:

Y ouTube

Facebook

...

Previous Episode

Episode 425 - Q&A with Robb and Nicki #18

We're at it again with Episode 425, Q&A #18!

If you want to see the video for this podcast, be sure to check out our YouTube channel.

Show Notes:

1. [1:47] How To Fuel For Overtraining

Patrick says:

Hi Robb,

I have a question for you about how to best balance the three main things in my life; eating, training and working. I've gotten sick about a million times in 2018, and had some challenges in maintaining a work - training balance. Every time that I feel healthy and ready to kill it, I immediately begin to overtrain - and I know this is a sentiment that many share, especially when the over training symptoms take a little while to build up and express themselves. My susceptibility to over training is mainly brought on by my work's early start times. I am 30 years old and a Builder and wake at 5:30, have moderately intense exercise over 8-9 hours during the day, an hour commute home and then training (BJJ, gii and no gi. Sometimes I try to fit in some striking) from 6-7:30 or to 8:30 if I feel I can get away with it, however eating late and needing to sleep around 9:30-10pm is really difficult for me. Metabolism is working too much at night and it affects my body temperature and HRV. I try to delay breakfast until 9am (to achieve 12 hours window) with either a bulletproof or just straight black coffee after wakeup .

I don't have the option of training during the day unfortunately. Some of the over training symptoms I've had have been IBS type, adrenal stress and then the associated depressive mood when in a slump. Most of this gets fixed up by implementing a 'less is more approach' to training. Also experience some afternoon slumps.

What would be a good strategy to fuel all this activity, fuelling for both energy load during the day and training at night, plus recovery after training. Also things to note I'm really low body fat, really high percentage muscle, metabolism chews up all my food quick as and can get hypoglycaemic sometimes.

Thanks from Australia!!

Patrick and Georgia!

2. [8:04] Physical Sustainability of BJJ

Kent says:

I'm wondering what the long term implications are of a regular BJJ practice. It's always something I've wanted to explore, but it seems like many folks who have practiced consistently for years have developed joint issues, tears, etc. Is this simply inevitable? What are your thoughts on the long term sustainability? I'm not talking about someone who is wanting to seriously compete, but someone like yourself who enjoys the physical nature of the practice. My apologies in advance if you've already answered this question and I missed it! Thanks for all that you do.

3. [13:12] Vitamin D Lights???

Alli says:

Hi Robb and Nicki... I’ve been a follower of yours for years and I considered myself Paleo BUT I would pick and choose. This past May I decided to buy in 100% and I purchased your Keto Masterclass which changed my life. I’ve lost 40 pounds but more important is that for the first time in my life I am in control of my food. Life changing. And now that I’m on a roll I’m trying to implement more positive life changing choices.

My question relates to Vitamin D synthesis in the cold Connecticut fall and winter. I’m trying to get outside as much as possible but exposing skin just isn’t feasible. I know that sunlight is preferable to supplementing BUT how about those happy lights? Do they work? Will a $40 one work or do I need the expensive one? Could you recommend one? If they don’t work- what dosage of Vit D should I aim for from a supplement?

Thank you for doing what you do.

Alli

4. [19:37] Supplements from China

Gregor says:

I often buy online some supplements bulk - at least 1-2 lbs. This way they are way cheaper. I use magnesium citrate, garlic powder, turmeric powder, collagen any some other. What worries me is that many of then have China as country of origin and we know how devastated environment is in parts of China.

Shall I be worried by Chinese origin? Can magnesium citrate from China be contaminated with something? Shall I choose more expensive stuff, but with other origin (Americas, Europe)?

Thank you in advance for looking into that.

5. [21:10] Protein & Thermal Effect

Drew says:

Does powdered protein (specifically whey, if that makes a difference) have the same thermal/metabolic effect as eating steak/chicken/pork/eggs/etc?

I have listen to every single podcast. Love it all! Thanks for doing everything you do!

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Next Episode

Episode 427 - Q&A with Robb and Nicki #20

We're back with Episode 427, Q&A #20 and more of your best questions!

Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

If you want to see the video for this podcast, be sure to check out our YouTube channel.

Show Notes:

1. Fasting: Minimum Hours? [2:08]

Raysha says:

Hi Robb,

Really appreciate all the work you are doing. You are a huge inspiration to me and hopefully one day, I'll be able to make as big a difference as you have in people's lives.

Just a quick question, what's the minimum number of hours someone should fast if they just want to maintain good health? I typically fast about 12 hours and I have heard you mention that its a good fasting duration in one of your podcasts. Is this enough if I just want good metabolic health?

Thank you

2. Alcohol While Paleo? [4:30]

Jay says:

I’ve noticed that some nutrition experts detour from their mission of nutritional health seemingly to promote the ingestion of certain alcoholic beverages. In your opinion, why is this done since according to the WHO alcohol is a known carcinogen sometimes leading to esophageal, stomach, breast cancer, etc. Apparently there is “no safe amount” to avoid its’ effects so why is it promoted?

3. Former Smokers: Can Paleo Reverse Damage? [10:02]

Filipe says:

Hey Robb

Thank you for your wonderful contributions to our collective (and personal) health. Your teachings left a lasting, highly beneficial imprint on by health and on by wellbeing. A part of that was quitting smoking. As a former smoker, what can I do now to minimize the risks of cancer? Since there are millions of former smokers in the U.S. alone, your answers will certainly appeal to a large audience. Thank you so much. All the best

4. Gymnastics Training For Jiu Jitsu? [13:17]

Duey says:

Hey Robb,

I'm excited that my gym finally got gymnastics rings.

Do you have any free resources for beginners you would recommend? My primary sport is jiu jitsu.

Straight arm strength in particular is tough to come by. Trying to find progressions for those.

Also, I’m curious as to what you like to do for neck and wrist conditioning. Mine are always creaky from grappling.

Best

Duey

5. Oil Roasted Almonds [16:36]

Kathleen says:

Hi Robb,

First I wanted to say thank you for all the valuable info you provide. You are one of the few voices I fully trust because you always follow the evidence and are willing to change your mindset if the evidence leads you somewhere new.

With that, I have heard you say on the podcast that you eat a lot of blue diamond smokehouse almonds (I love those) and it got me wondering. I have tended to avoid them in favor of the blue diamond almonds that are roasted without any added oil, because the smokehouse say that they may be roasted in canola or other vegetable oil. I was curious your thoughts on this. I tend to totally avoid vegetable/canola oil whenever possible, but I assume the amount of oil you are actually ingesting with these almonds would be low. What are your thoughts? If everything is dialed in and you’re feeling good, do you not worry about the minimal amount you’d be getting from this? Or have you seen evidence that it takes more than this little bit of oil that the almonds would be roasted with to really create a problem?

Thanks in advance for your advice!

Kathleen

Submit questions for the podcast: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

Transcript:

Download a copy of the transcript here (PDF)